CrossFit 201 – CrossFit
Warm-up
3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)
10 Cal Row (Stays the same)
10 Squats – Front Squats (PVC) – Overhead Squats (PVC)
10 Push-ups – Ring Support Push-ups – Dip Negatives
10 Scap Pull-ups – Chin-ups – Pull-ups
10 Sit-ups – Leg Lifts – Hanging Knee Raises
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
800 meters Run
30 Front Rack Reverse Lunges RX+(95/65)| RX(65/45)
30 HSPU (descending reps)*
*HSPU go down by 10 reps every round…
30-20-10,
Lunges stay 30 each round.
Cool Down
COOL DOWN FOR RECOVERY*
3:00 Slow Bike
3:00 Slow Walk
*Focus on calm nasal breathing.